Cucumber (Peeled, Raw) – Nutritional Overview
Cucumber, a refreshing and hydrating vegetable, is often enjoyed raw in salads, sandwiches, and as a healthy snack. With its mild taste and crisp texture, cucumber is a versatile ingredient that adds both flavor and nutrition to a variety of dishes. Packed with essential vitamins and minerals, this low-calorie vegetable is perfect for those seeking to maintain a balanced and nutritious diet.
Here’s a closer look at the nutritional profile of a peeled, raw cucumber:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 12 kcal |
| Protein | 0.59 g |
| Fat | 0.16 g |
| Saturated Fats | 0.013 g |
| Carbohydrates | 2.16 g |
| Fiber | 0.7 g |
| Sugar | 1.38 g |
| Calcium | 14.0 mg |
| Iron | 0.22 mg |
| Magnesium | 12 mg |
| Phosphorus | 21.0 mg |
| Potassium | 136.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.071 mcg |
| Manganese | 0.073 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 3.2 mg |
| Thiamine (Vitamin B1) | 0.031 mg |
| Riboflavin (Vitamin B2) | 0.025 mg |
| Niacin (Vitamin B3) | 0.037 mg |
| Vitamin B6 | 0.051 mg |
| Folate (Vitamin B9) | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Cucumbers are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, if you’re sensitive to certain plant proteins or have a specific food allergy, it’s always advisable to consult with your healthcare provider before adding new foods to your diet.
Dietary Preferences:
Cucumber is an excellent choice for many dietary preferences, including:
- Vegan & Vegetarian: Naturally plant-based, making it perfect for those following a vegan or vegetarian lifestyle.
- Low-Calorie Diets: With just 12 calories per 100g, cucumber is ideal for those looking to manage their calorie intake or maintain a healthy weight.
- Low-Carb & Keto: Cucumbers are low in carbohydrates, making them suitable for low-carb and keto diets.
- Gluten-Free: A naturally gluten-free food that can be included in gluten-free diets.
- Raw & Uncooked: Since cucumber can be consumed raw, it retains its full nutritional benefits without the loss of vitamins and minerals that may occur during cooking.
Nutritional Benefits:
- Hydration: Cucumbers are made up of 95% water, making them a fantastic choice for staying hydrated, especially during hot weather.
- Rich in Antioxidants: This vegetable contains several antioxidants, including beta-carotene and flavonoids, which help protect the body from oxidative stress.
- Vitamin C Boost: Cucumbers provide a modest amount of vitamin C, which supports immune health and aids in collagen production.
- Heart Health: The potassium content in cucumbers helps to maintain a healthy blood pressure level, promoting cardiovascular health.
Tips for Enjoying Cucumbers:
- Raw in Salads: Slice cucumber thinly and add it to salads for a refreshing crunch.
- As a Snack: Cucumber sticks are an excellent low-calorie snack. Pair them with hummus or yogurt dip for added flavor.
- In Smoothies: Add cucumber to your smoothies for a hydrating base and a mild flavor that blends well with fruits and greens.
- Pickled: If you prefer a tangy twist, cucumbers can be pickled for a savory snack or added to sandwiches and wraps.
Conclusion:
Peeled raw cucumber is a fantastic, low-calorie vegetable that offers hydration and essential nutrients like vitamins, minerals, and fiber. With its versatility and refreshing taste, cucumber can be incorporated into a variety of dishes, whether you enjoy it in salads, as a snack, or as a crunchy addition to your favorite recipes. With minimal fat and a rich supply of antioxidants, cucumber supports overall health and well-being, making it a staple for anyone looking to eat healthier or add a nutritious twist to their meals.
